Five Fruits and Vegetables That Can Help Diabetes

by
JESSICA BRUSO Last Updated: Dec 17, 2015

Jessica Bruso

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

ApplesPhoto Credit harneshkp/iStock/Getty Images

When it comes to diabetes, choosing the right fruits and vegetables to meet your daily recommended intake of these nutritious foods can make a big difference in your blood sugar. Some fruits and vegetables are particularly healthy for diabetics because they have a low glycemic index, which means they don't cause large increases in your blood sugar level. On top of that, they contain other beneficial nutrients, such as fiber, antioxidants and a variety of vitamins and minerals.

Polyphenol-Rich Berries

Next time you're in the mood for fruit, reach for berries, such as blackberries, raspberries, strawberries or blueberries. These fiber-filled fruits contain a type of beneficial plant chemical called polyphenols, which act as antioxidants. A study published in the "British Journal of Nutrition" in April 2010 found that eating berries with your meal may help minimize post-meal increases in blood sugar and that the polyphenols in the berries may cause less of the sugar in the meal to be digested and absorbed.

Flavonoid-Filled Apples

Regularly eating at least one apple per day may lower your risk for diabetes by approximately 28 percent, according to a study published in the "Journal of the American College of Nutrition" in 2005. This is because of the fruit's flavonoid content, a type of antioxidant. Apples are also unlikely to cause large increases in your blood sugar. Any score below 55 is considered low on the glycemic index, which measures a carbohydrate's impact on your blood sugar levels, and apples fit into this category, with a glycemic index of 39.

Citrus Fruits

Citrus fruits are high in both vitamin C and soluble fiber, and diabetics sometimes have lower vitamin C levels than non-diabetics, according to the "Archives of Internal Medicine," making this an important nutrient for diabetics to get from their diet. Soluble fiber helps slow the emptying of the stomach and the release of sugars into the blood, helping control blood sugar levels. These fruits are also low on the glycemic index. For example, grapefruit has a GI score of 25, and oranges have a GI score of 40.

Green Leafy Vegetables

Green leafy vegetables are very low in carbohydrates and calories. This is why, like other non-starchy vegetables, they have a very low glycemic index, allowing you to eat large servings without significantly affecting your blood sugar levels. Eating more green leafy vegetables is also associated with a lower risk for developing diabetes, according to a meta-analysis published in the "British Medical Journal" in 2010.

Beans and Other Legumes

Beans and other legumes pull double duty. Not only do they count as starchy vegetables, they also provide you with protein without all of the fat that comes along with animal-based protein sources. Although you need to take into consideration the carbohydrates they contain, they are low on the glycemic index and not likely to raise your blood sugar too much when consumed in moderation. For example, lentils and kidney beans have a GI score of 29, black beans have a GI of 30 and blackeyed peas have a GI of 33. Beans may even improve your blood sugar control, according to a study published in "Diabetologia" in August 2009, especially if you eat them as part of a high-fiber or low-glycemic-index diet.

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